Cartoon Futuristik C U Again
Whether in the form of a fizzy beverage or flavored lozenges, cold and influenza preventative supplements virtually e'er highlight vitamin C as ane of their key ingredients. Then, what'southward so magical nigh vitamin C? Likewise known equally ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.
What Does Vitamin C Practise?
Commonly plant in common cold and flu preventative supplements, vitamin C strengthens and speeds upwards allowed system functionality. Though research does non indicate that vitamin C intake solitary can prevent the onset of cold or flu, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.
Vitamin C is crucial for the maintenance of well being. For example, information technology plays a role in wound healing and helps maintain many essential body tissues. Information technology also acts equally a strong antioxidant and can repair damage from free radicals, which are linked to aging furnishings, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since information technology helps the body increase absorption of dietary iron, some other vital mineral that the body cannot spontaneously create.
Foods that comprise high concentrations of vitamin C take been linked with a lower risk of cardiovascular disease, similar eye attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in plough, lowers blood pressure. In addition, regular intake of vitamin C, forth with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual impairment in the U.s..
Common Sources of Vitamin C
Vitamin C can be easily obtained through the many different foods, including:
- Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
- Berries
- Melons
- Mangoes
- Kiwi
- Tomato plant
- Broccoli
- Red peppers
- Spinach
- Squash
- Potatoes
Cooking these foods may event in the loss of some of the vitamin content, so it is platonic to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.
Vitamin C may also be labeled as "L-ascorbic acid" in supplement course, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a adept source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.
What Happens When You lot Have Besides Much — or Likewise Trivial — Vitamin C?
Vitamin C is a water-soluble vitamin that can be easily flushed out of the torso via urination when information technology is not needed. Therefore, if the primary source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side furnishings. Withal, taking excessive concentrated vitamin C supplements may lead to diarrhea or tum upset.
Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are too rare in the U.s.a.. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:
- Weakness
- Fatigue
- Anemia
- Easy bruising
- Joint hurting
- Skin breakdown
- Weakened tooth enamel
- Gum inflammation
Severe vitamin C deficiency is referred to as scurvy. Scurvy can be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the body, a lack of vitamin C can compromise the allowed arrangement and brand an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may observe that it takes longer than usual to recover from a cold or a physical wound.
Daily Dosage Recommendations:
The daily dosage recommendation for vitamin C is different for anybody, depending on factors such every bit gender, age, lifestyle and electric current wellness condition. The recommended daily dosage for vitamin C is at to the lowest degree 75 mg daily for women and xc mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower claret level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who have prior or electric current medical weather may too require bigger or smaller dosage levels, as recommended by their healthcare providers.
Resource Links:
- "Vitamin C" via MedlinePlus
- "Vitamin C and Infections" via MDPI
- "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of ix Randomized Controlled Trials" via Hindawi, BioMed Research International
- "Vitamin C" via National Institutes of Wellness
- "Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
- "Dietary intake and blood concentrations of antioxidants and the take a chance of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
- "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
- "Cardiovascular System" via Department of Beefcake, Seoul National University College of Medicine (via Springer)
Source: https://www.symptomfind.com/nutrition-supplements/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex
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